The health benefits of fermented foods

Nutrition

The health benefits of fermented foods

The practice of fermenting foods, like the transformation of raw meat to cured sausage, fresh milk to blue cheese, and cabbage to kimchi or sauerkraut, has been in common practice for close to 10,000 years, says a study in the Journal of Physiological Anthropology.

Science is now suggesting the ability of fermented foods to boost nutritional, antioxidant and anti-inflammatory properties in carbohydrate-rich foods and beverages, increase the biodiversity of good bacteria in our gut – called our microbiota – encourage the growth of our already-present microbiota, and protect against chronic, pervasive syndromes like diabetes, Crohn's disease, celiac disease, irritable bowel syndrome, and depression.

What is fermentation and why is it important

Fermentation is the transformative process where microorganisms, like bacteria and yeast, metabolize carbohydrates in foods like fruits, vegetables and grains, breaking them down and making them easier for us to digest, and often increasing their health-promoting properties.

In sauerkraut, for example, beneficial lactic acid bacteria already present on fresh cabbage begin the metabolic process of fermentation when sealed in a container with salt, creating ideal conditions for the healthy bacteria to flourish, and an acidic environment hostile to harmful bacteria.

"What's really interesting about fermented foods," says naturopathic doctor Alan Logan, "is that they carry a broad variety of bacteria with them, and biodiversity matters so that you're having a broad effect on the good bacteria in your gut."

The bacteria in our body outnumber our own cells by ten to one so it's no wonder that they play an integral and multi-faceted role in our physiology. Not only do they protect us from pathogenic microorganisms and increase the nutrient bioavailability of our food, emerging research is suggesting they play an important role in our mental health as well.

But in our over-sanitized, chronically-stressed, nutrient-poor lives, the good guys are facing an arduous battle. Antibiotics,animal protein, seafood, or contaminated fruits and vegetables knock out both healthy and harmful bacteria from our systems, as does environmental stress and the standard American diet, characterized by high-fat, high-sugar, highly processed foods, and even psychological stress, say studies.

This loss of microbial diversity and subsequent imbalance between good and bad bacteria in the gut is called dysbiosis.

Further adding to dysbiosis is the divergence from our traditional hunter-gatherer and agricultural lifestyles that had us consistently in touch with nature – literally coming into contact with beneficial lactic acid bacteria in the soil.

"When the wrong type of bacteria start becoming the norm, you get a slightly more porous intestinal lining, called intestinal permeability, and unwanted material can pass into the bloodstream, which causes a low-grade immune response and low-grade inflammation and the release of what are called cytokines," says Logan.

One study in An International Journal of Gastroenterology and Hepatology linked this inflammatory intestinal-permeability cascade to diabetes, Crohn's disease, celiac disease, and irritable bowel syndrome, and in the book Your Brain On Nature, co-authors Alan Logan and Harvard physician Eva Selhub, note that "the elevation of inflammatory chemicals called cytokines can cause depression, anxiety, and cognitive brain fog in healthy adults."

Further studies highlight other pathways "whereby beneficial microbes could influence mood" and cite exciting new research from McMaster University whose animal studies focused on the microbiota-gut-brain axis, specifically the direct line of communication from gut to brain, called the vagus nerve. "These findings highlight the important role of bacteria in the bidirectional communication of the gut-brain axis and suggest that certain organisms may prove to be useful therapeutic adjuncts in stress-related disorders such as anxiety and depression," say the study's authors.

Both cutting edge research and insight on traditional dietary patterns point to the importance of promoting and maintaining a diverse and healthy microbiota for increased physical and mental health, and fortunately there are myriad ways to help these helpful microbes flourish.

How to work beneficial bacteria into your diet

Fermented foods

For tried and true fermented foods, look to traditional diets which include Greek yogurt, red wine, miso, kimchi, fermented fish and sauerkraut, containing a rich biodiversity of pathogen-fighting, beneficial bacteria as well as nutrients with amplified bioavailability, antioxidant and anti-inflammatory properties.

Fermented supplements

In light of promising research on fermentation's many benefits, fermented supplements are beginning to crop up on the market, like Genuine Health's Greens+ Whole Body Nutrition, for which Logan is an independent consultant. "This is the first time there's ever been a constellation of fermented ingredients brought together," said Logan of the 70-percent fermented ingredients containing fermented plant foods, fermented essential fatty acids, fermented fibre and fermented protein. Prebiotic and probiotic supplements

Nutritional supplements containing both prebiotic and probiotic ingredients can also benefit the gut microbiota, and overall health. Prebiotics are fermentable dietary fibres (like inulin) that stimulate the growth or activity of probiotics, which are beneficial bacteria.

The Vega One Nutritional Shake contains both prebiotic and probiotic ingredients, with six grams of dietary fibre (including inulin) and one billion CFUs (colony forming units) of probiotic lactic acid bacteria (including Lactobacillus).

Play in the dirt or get gardening

In Your Brain On Nature, the authors note that the beneficial lactic acid bacteria Lactobacillus bulgaricus, found in many fermented foods, also naturally occurs in soil. "It would be fairly simple for gardeners to make incidental contact with healthy Lactobacillus while tilling the soil," say researchers.

"There's a trend for fermentation now, even Williams-Sonoma sells fermentation pots," says Logan. So why not bring it full circle and learn to ferment food that you've grown yourself. "But," he cautions, "it's an art and you have to know what you're doing."

International Cookies for The Great Cookie Exchange

Crispy Maple Coconut Tuiles

These beautiful cookies make for an elegant holiday gift. Bake them in small batches, keeping a watchful eye so they don't brown too quickly. To achieve the delicate curved shape, drape the cookies over a rolling pin while still warm.

Butterhorns

International Cookies for The Great Cookie Exchange

Pizzelle: The Italian Cookie

The special press needed to shape these unique cookies is easily found in kitchenware stores. You'll want to lightly grease it before using to prevent sticking. Give this Italian cookie recipe a try at your next family get-together.

International Cookies for The Great Cookie Exchange

Chinese Almond Cookies

Traditionally served during the holidays and Chinese New Year, these crumbly melt-in-your-mouth cookies have three layers of almond flavour. Ground almonds add a hint of crunch, almond extract lends a sweet aroma and whole almonds make for a pretty garnish.

International Cookies for The Great Cookie Exchange

Kourambiedes

Each of these almond shortbreads is studded with a whole clove, a symbol of the Magi's gift of spices to the Christ Child. Kourambiedes are served in the Greek community not only at Christmas, but also christenings, weddings, name days — in fact, at all festive occasions.

International Cookies for The Great Cookie Exchange

Linzer Cookies

These jam-filled sandwich cookies are based on one of Austria's most famous desserts, the Linzertorte. For soft, chewy cookies, assemble a day in advance. For crispier cookies, sandwich the same day as serving.

International Cookies for The Great Cookie Exchange

Rugalahs

Rugalahs are one of the most requested Hanukkah cookies, now popular year-round. When the nut and fruit crescents bake, they ooze ever so slightly, and this rich filling gets crisp and caramel-like around the crescents.

International Cookies for The Great Cookie Exchange

Festive Fortune Cookies

These crispy cookies are far easier to make than you might think, thanks to our simple shaping trick (hint: it involves the rim of a glass!). Write your own personalized messages on notepaper and fold them into the cookies for a heartwarming end to a festive meal.

Bars & Squares for The Great Canadian Cookie Exchange

Double Chocolate Lamington Squares

Enjoy these Australian squares just as they are, or dip them in a mug of hot cocoa for the ultimate treat. While they're traditionally made with sponge cake, our version uses easy-to-make chocolate pound cake instead, making them a sinfully indulgent dessert for chocolate lovers. To retain their moistness, store the squares in the fridge.

Bars & Squares for The Great Canadian Cookie Exchange

Cranberry Almond Squares

Sweet-tart cranberries are cooked with a hint of orange to make an easy jam-like filling, then sandwiched between layers of crisp almond pastry. Freshly ground almonds are crunchier than the storebought ground variety, so whirl whole nuts in a food processor for the ultimate nutty crust.

Bars & Squares for The Great Canadian Cookie Exchange

Crumble-Topped Jam Squares

If simplicity is your style, look no further than these six-ingredient squares, made with ingredients you'll likely already have on hand. If you prefer, use seedless raspberry jam instead of strawberry.

Bars & Squares for The Great Canadian Cookie Exchange

Sugared Pecan Fudge Squares

Each layer of these bars is a delicious treat on its own; together, they become the star of any goodie tray. To make them gluten-free, be sure to use oat flour that's labelled as such. If you choose not to use pasteurized egg whites, whisk a fresh egg white until frothy and measure out one tablespoon.

Bars & Squares for The Great Canadian Cookie Exchange

Chocolate Toffee Hello Dollies

Trust us, these easy-to-make squares will be the hit of your holiday parties and family gatherings. Wrap them in cute little boxes and hand them out as hostess gifts at all of your festive get-togethers.

Culture & Entertainment

Hygge: The Art of "Finding Magic in the Ordinary"

Culture & Entertainment

Hygge: The Art of "Finding Magic in the Ordinary"

Think about some of your warmest memories—drinking wine and reminiscing with girlfriends, chatting with your mom while she whips up a batch of your favourite muffins, having a dinner date that leads to cocktails that leads to stargazing by the water because neither of you want the night to end—that’s hygge. It’s finding happiness in the every day, and all you need to be able to attain it is to know about it.

Some say the Danish word is pronounced “hooga” but according to Marie Tourell Søderberg, author of Hygge: The Danish Art of Happiness, it’s like this: The “y” is similar to the French “y” sound—think “huge,” and the “gge” sounds like the first syllable in “girl.” But, it doesn’t really matter how you say "hygge"—you just need to get it. And to get it, you need to know where it comes from.

Hygge originates from a Norwegian word that means “well-being,” and in English, it means “coziness,” but it’s much more than that. Hygge is appreciating the little things in life. It’s “all the small things that make us feel safe, loved and satisfied,” says Søderberg. Hygge is doing things with warmth and joy, being present in the moment, and having a feeling of home—in other words, the Danish way of life.

Denmark is ranked as one of the happiest nations in the world, and hygge is likely an “ingredient in the Danish recipe for happiness,” says author Meik Wiking in his book, The Little Book of Hygge. Compared to other Europeans, Danes “meet most often with their friends and family and feel the calmest and most peaceful.” And that’s why there’s a growing interest in hygge.

Books on the subject are quickly filling up store shelves—a simple Indigo search will pull up more than five books on hygge, all of which have come out in the later half of 2016 (including Søderberg’s and Wiking’s) or will be coming out in the early months of 2017—just in time for winter, which is pretty much the reason why hygge exists.

In her book, Søderberg says, “It originated due to the need to create joy, warmth and togetherness in a country that boasts long, cold winters”—something Canadians can relate to. Hygge encourages you to embrace the cold months instead of waiting for the sun to shine again. But, anyone, anywhere, can enjoy the benefits of hygge any time of year, as it’s all about sharing moments with those you love, indulging in comfort foods, and taking in the sights and sounds around you.

Understanding hygge and having a name for it helps you recognize it and look for it in your day-to-day life. “Including it in our daily narratives and language makes us aware of the qualities of the word. Saying, ‘let’s hygge tonight,’ states a clear intention of what qualities we want our evening to have—presence, lovingness, relaxed, informal—all these qualities in one word,” says Søderberg.

Intimate candlelit dinner parties, mulled wine by a fire and ice skating under twinkling lights are classic hygge moments, but it can also be found when you're not expecting it. Hygge can happen in the least hyggelig (the adjective form of “hygge”) locations or in those in-between moments throughout your day—like when you're hiding from the rain under an awning with a friend, listening to a sax player as you wait for the next subway to arrive, or laughing with your sister over the phone.

Although hygge can happen anywhere, the most common place for it is at home, so it helps to make your living quarters feel warm, safe and welcoming—think candles, warm textiles and plenty of personal touches. In Søderberg’s book, she shares decorating advice from Nordic interior design expert Christina B. Kjeldsen: “The hygge comes when you feel that the person behind the surroundings is completely comfortable with his or her choices, but at the same time isn’t afraid of decorating intuitively and trying out new things and ideas…When you put thoughtfulness into how and why you have chosen to surround yourself with particular furniture, objects, art, flowers, knick-knacks, curtains—whatever—then you relax and your guests will see and know you for who you are.”

But, it’s important not to feel pressure to create a perfect space or occasion and force hygge. Decorate your space for you and not how you think it should be, and let moments unfold naturally—something that can be all too rare in this social media age. Søderberg warns, “The most hyggelig evening can look like a disaster in a picture, and opposite—the least hyggelig can look like a perfect evening.” But, if you have a true hyggling moment, it’ll be a “piece of art to capture the exact sense of an atmosphere in a photo.”

So, keep hygge on your mind. Make plans to hygge, be present in every moment, and soak up life's glories. And if you do, you’ll be gifted with the ability to, as Søderberg says, “[find] the magic in the ordinary.”

Quick & Easy

Easy pasta salad recipes

Planning a picnic or family barbecue anytime soon? Give yourself one less thing to worry about and go for one of our easy pasta salad recipes. It's sure to be a hit!

Pasta salads are great to make ahead, and are absolute tops for large groups. They also take the cake for being an extremely versatile dish – with a host of added ingredients, toppings and dressings, simple pasta salads can go from humble side to star entrée in no time.

We asked Test Kitchen food specialist Amanda Barnier to share some top tips for preparing pasta salads, and why they're a crowd favourite. Here's what she had to share:

Pasta salads: the perfect make-ahead dish
"Pasta salads can easily be prepped in advance and can feed a crowd with little effort," Amanda says. "It can be made in advance and cooled immediately after cooking."

One important tip to remember, she adds, is to "add dressing the day it's being served, because it will quickly absorb the dressing."

Pasta salad favourites
"I like using cheese filled tortellini for a hearty salad. Soba and rice noodles are great with Asian dressings, whole grain and coloured pastas," Amanda says.

How to store pasta salads
"Keep salads well wrapped and refrigerated," she says. "Salad has the same storage life as its ingredients. Seafood is best eaten within 2 days, and chicken (within) 2 to 3 days. If traveling, be sure to store pasta salads in coolers packed with lots of ice."

"Proteins should not be within 4 C and 60 C for longer than a four hour period," she adds.

The long and short of it: best pasta shapes
"Short shapes are best with vinaigrettes and creamy dressings, and chunky ingredients such as chopped vegetables and beans," Amanda says.

Tips for making pasta salad
"If making a pasta salad in advance, rinse with cold water to stop the cooking process and drain well," she advises. "Add dressing just prior to serving. Pasta quickly absorbs liquids; if the dressing is added too soon, the pasta will absorb it."

So whether you prefer chunky pasta salads with a cool, creamy dressing perfect for summer picnics, or entrée-worthy pasta salads with long rice noodles and a tangy vinaigrette, you're sure to find a new favourite with from our collection.

Mediterranean Orzo Salad
This salad highlights many fresh flavours of the Mediterranean and is at its best when made with good-quality olive oil.

Photography by Jeff Coulson

The Best Macaroni Salad
This is a great keeper salad and perfect for a picnic or BBQ. Just make sure you pack it with plenty of ice packs to keep it nice and cold, both during transportation and at the table.

Photography by Annabelle Waugh

Chicken, Broccoli and Bocconcini Pasta Salad
Make this pasta salad for the whole family—the kids will love the mild dressing and round bocconcini cheese, while the adults will appreciate it as a light alternative to a sandwich.

Warm Roasted Red Pepper Pasta Salad
The dressing lends a taste of summer any time of year. The red peppers provide vitamins A and C and potassium. Quick and easy to make, this salad is perfect to take to a last-minute potluck or picnic.